MSU EXTENSION: Brussel sprouts are trending

By Joyce McGarry

Michigan State University Extension

Fad food trends do not always include the healthiest choices. However, within the last two years, Brussel sprouts have become the latest and greatest of food trends.

These tiny cabbage-like vegetables are full of vitamins, minerals and fiber. Michigan State University Extension in partnership with the United States Department of Agriculture (USDA) promotes the “MyPlate” concept of filling your plate with half fruit and vegetables. By just eating a few Brussel sprouts, you can give yourself plenty of vitamin C and vitamin K which support your immune system, blood and bone health.

Brussel sprouts with their dense and tightly packed leaves are low in calories and considered one of the “super veggies” that give you the most nutrients for the fewest calories.

To prepare Brussel sprouts, first wash and clean, cutting off the tough bottom and removing any outer, wilted leaves. Cutting an X-shape in the bottom of each sprout after trimming will help to cook them more evenly. These “super veggies” can be prepared in several simple ways:

  • Boil in water or stock until tender
  • Microwave with ¼ cup of water for about 4 minutes
  • Steam with an inch of water, cover and cook for 5 to 10 minutes
  • Roast, coating with olive oil for 25 to 30 minutes at 400 degrees Fahrenheit
  • Sauté with garlic and olive oil

Brussel sprouts are available all year round in the produce section of the grocery store. Select only bright green and firm sprouts. Fresh Brussel sprouts will last in the refrigerator for at least three to five days and frozen for 10 to 12 months.